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Facts About Vitamins
Vitamins are nutrients obtained from foods
that carry out a wide range of important functions. Foods
may be supplemented with vitamins to ensure access to a wide
range of population.
Fat Soluble Vitamins A, D, E, and K
Fat-soluble vitamins are stored in the
liver. Therefore daily intake is not necessary, and toxicity
is a concern, particularly with supplementation.
Vitamin A
A is essential for vision, immunity, cell growth,
healing, and healthy skin. It is available in yellow and orange
foods such as carrots, squash, and sweet potatoes, leafy green
vegetables such as spinach and in milk, liver and fish. Some
foods may be supplemented with Vitamin A.
Vitamin D
D is essential for the absorption of calcium and
phosphorus: minerals that form bones and teeth, influence
the nervous system, and muscle function and contribute to
normal clotting. The body can form vitamin D with adequate
exposure to sunlight. Adequate exposure to sunlight may not
be possible depending on geography and season. It is available
in liver, fish and egg yolks. Some foods may be supplemented
with vitamin D.
Vitamin E
E is essential for the function of muscle, and blood cells.
It also reduces clotting and protects some fats, vitamin A
and red blood cells. It is available in vegetable oils.
Vitamin K
K is essential for normal blood clotting. It is available
in leafy green vegetables, liver and milk. Bacteria in the
bowel also produce vitamin K.
Water Soluble Vitamins B, C
Water soluble vitamins are not stored by
the body. Therefore daily intake is necessary and toxicity
is less of a concern with dietary intake as healthy kidneys
will discard excess quantities. However, toxicity may occur
with supplementation of some B vitamins.
Vitamin B
B vitamins are essential for a wide range of functions including
maintaining a healthy nervous system and tissues, allowing
for energy production, healing, and the production of body
substances and cells including blood cells. B vitamins are
available in foods that provide protein such as meats, fish,
milk and milk products, grains, dried legumes, leafy and green
vegetables, and nuts.
Vitamin C
C is essential for healing, building and maintaining healthy
tissues and bones, immunity, and the formation of some body
substances. It is available in fruits including citrus fruits,
kiwi, strawberries and tomatoes and vegetables including peppers
and cruciferous vegetables such as Brussels sprouts, cauliflower
and broccoli.
Points
to Consider |
What
Can I Do to Help? |
When
Should I Call for Help? |
| Supplements may cause toxicity. |
Take note of the amount of vitamins in supplements and
compare them to recommendations. |
|
Excess vitamin A may be stored
in the liver or in body tissue causing the skin to look
yellow.
A form of vitamin A may increase the incidence of some
lung cancer in smokers. |
Monitor the amount of vitamin A in
supplements.
Monitor the colour of the skin and the white of the eye
for changes to yellow signifying jaundice rather than
vitamin storage.
Use supplements that are labelled for smokers. |
Notify
the physician if skin tissue or white of the eye develops
a yellow cast. |
| The elderly may be at risk for vitamin D deficiency
with limited sun exposure and a decreased efficiency of
digestion and absorption of vitamin D. Fall and winter
sunshine in northern climates is not strong enough to
provide adequate vitamin D.
Inadequate vitamin D is associated with the incidence
of a number of diseases such as heart disease, diabetes,
multiple sclerosis, bone fractures and some cancers.
Adequate vitamin D increases strength and mobility.
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Fifteen minutes of daily sunshine for those without
a history of skin cancer may be therapeutic.
Increase dietary vitamin D and/or use supplements.
Monitor for flank pain and urinary difficulties.
Maintain mobility.
|
See the physician with
signs of too much calcium including weakness, flank
pain, or pain with urination. |
| Vitamin E is associated with a reduced
incidence of some cancers and heart disease and is recommended
to prevent some age-related eye disorders. |
Increase sources of vitamin E as recommended.
|
Seek
assistance in selecting the most appropriate supplement.
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| Vitamin K intake may interfere with the action of anticoagulants
prescribed in pill form (blood-thinners). |
The intake of vitamin K sources should either be reduced
or regulated according to recommendations. |
Inform the physician
about intake of foods rich in vitamin K. |
| As a result of inefficient absorption
of dietary intake, here is a higher incidence of deficiency
of some B vitamins in the elderly.
B vitamin deficiency is seen in alcoholism and those
people with chronic stomach problems. |
Increase sources of B vitamins. Supplementation
may be suggested to accommodate inefficient absorption. |
Notify the physician with unexplained pallor and
fatigue or excessive alcohol intake.
Discuss vitamin supplementation with the physician
particularly with a history of stomach problems and
with increased alcohol intake.
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| Vitamin C deficiency occurs more often in smokers. |
Increase the intake of citrus fruits and other sources
of vitamin C.
Supplements may be indicated, particularly for smokers
and for those people who are healing. |
Report a slow rate
of healing. |
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